WOD
Wednesday 01.22.2020
POSTED ON January 21, 2020
Wednesday | 01.22.2020
Warm Up:
6/6 Kb single arm thruster
6/6 Kb high pull
6/6 single arm Kettlebell swing
X3
Foundation: Every 2:30 Minutes for 15 Minutes (6 Rounds)
A. Kettlebell Complex (finish all without putting down the Kettlebell)
8 hand to hand KB Russian swings (see video below for how to switch hands – go with first version “palm to palm”)
6 waiters squat right side
8 hand to hand KB Russian swings
6 waiters squat left side
*hand to hand counts 1 rep each time you switch hands in the air at the top of the swing.
Work to a heavy of this complex we’re currently in week 4 of this cycle.
Metcon: This IS a Hang KB Snatch (sorry for confusion) – do complete all reps on one side before going to the next side). We will likely run short on ropes for rope climb, recommend that they alternate turns
RX/Level 1
10/10 kettlebell snatch 53/35
5 rope ascents
8/8 kettlebell snatch 53/35
3 rope ascents
6/6 kettlebell snatch 53/35
1 rope ascent
4/4 kettlebell snatch 53/35
For Time
Intermediate/Level 2
10/10 kettlebell snatch 35/20
5 rope ascents
8/8 kettlebell snatch 35/20
3 rope ascents
6/6 kettlebell snatch 35/20
1 rope ascent
4 kettlebell snatch 35/20
For Time
Beginner/Level 3
10/10 kettlebell snatch 35/20
10 hanging hip taps
8/8 kettlebell snatch 35/20
8 hanging hip taps
6/6 kettlebell snatch 35/20
6 hanging hip taps
4/4 kettlebell snatch 35/20
For Time
Cool Down:
3 rounds for quality
15 v-ups
15 glute bridges
